stretch, ice, rest

4/17/2012 7:09:49 PM

Sam, have you been to a doctor for your hip?

4/17/2012 8:32:59 PM

Stretching doesn't help :/

^ no...

4/18/2012 12:34:54 AM

Hey, does anyone have p90x discs I can borrow? (I don't have the money right now to buy them... all extra money is being saved for baby birthing and whatnot) I've hit a plateau, and my lack of going to the gym for lacrosse practice and getting ready for my baby girl have taken it's toll... been around 225 for around 3 weeks now.

I thought that p90x might be something to kickstart me going back in the right direction.

4/18/2012 8:33:34 AM

have you changed up your diet at all? you might need to change it up some and see if that also helps with some of the weight loss

4/18/2012 9:06:00 AM

1. Run a google search for "P90X torrent"
2. ....
3. Profit

4/18/2012 9:07:51 AM

^^I've kept my diet fairly consistent... lots of protein, low sugar, lower fat... calories between 1200 and 1500 per day is my goal. lots of water. I did have one week right in the middle (our spring break) when i was "on vacation" where I ate like shit (well, ate like shit compared to how I have been eating... not too bad compared to the way I used to eat!)

^i guess i COULD do that... but wouldn't I go to hell and have to give up my first born's soul?

4/18/2012 9:17:17 AM

right but since you've been eating in this routine for a while, your body has probably adjusted so you just need to shake things up a bit. maybe change up what you eat for breakfast if you eat the same thing every day. or switch up your carb intake (ie: maybe eat more carbs at lunch and less at dinner).

my weight had kind of stalled for a while so i switched up what i was doing - changed up my breakfast and also added back in a protein shake after my work out in the afternoon and it seemed to help.

4/18/2012 9:22:43 AM

oh i see! I eat the exact same breakfast and the exact same lunch every day

4/18/2012 9:51:30 AM

Jeez that sounds boring as FUCK

4/18/2012 9:53:45 AM

it's not. I enjoy what I eat.

4/18/2012 9:57:27 AM

I've been making sandwiches everyday for lunch for about two months now. But I at least have to switch up the meat and cheese or throw some sprouts or a different type of lettuce in there every now and then. This week I'm eating chicken salad sandwiches. I love sandwiches, but I'm going to eat a swiss/ham/turkey/chicken everyday of my life. You gotta rotate.

4/18/2012 9:59:55 AM

well

some days i have a banana on my protein cereal. sometimes some granola. sometimes other types of fruit.



for lunch i make chili. i never make my chili the same way... so every week or so i have a different batch of chili made different ways.

4/18/2012 10:01:59 AM

Yeah but summers coming up, and who wants Chili in July?

4/18/2012 10:16:54 AM

well this is true, and i probably won't continue eat chili in the summer if it gets too hot.

4/18/2012 10:57:38 AM

Quote :

"I've kept my diet fairly consistent... lots of protein, low sugar, lower fat... calories between 1200 and 1500 per day is my goal. lots of water. I did have one week right in the middle (our spring break) when i was "on vacation" where I ate like shit (well, ate like shit compared to how I have been eating... not too bad compared to the way I used to eat!)"

It sounds like you're probably underestimating your calorie intake. You won't stall for 3 weeks on weight loss with that much of a deficit, and I would say that's probably too steep of a deficit anyway. Depending on your height, you could be tapping into "fat free mass" at 1200 calories, which is [bad]. Consider weighing your food. I don't do it all the time, but it helps me get a better grip on what portion sizes need to be.

A lot of damage can be done in one week, no doubt. For me, a weekend at the lakehouse put me about two weeks behind on my fat loss goals. My problem is that I can eat about 10x as much as I need to at any given time. It's not hunger, it's just some natural inclination to pig out. It's okay because it lends itself to steady gains, but for fat loss, I've really had to commit to controlling my diet. 300-500 calories cheats are fine. 2k calories cheats aren't.

4/18/2012 11:53:06 AM

well during my 1 week "vacation" i probably did go over quite a bit... I will say that I do measure my quantities of food pretty precisely... other than this 3 week delay i've done pretty good... gone from a high of 310 (beginning of november) down to 225. (well, 223 today)

4/18/2012 12:06:38 PM

Most people dramatically under estimate their caloric intake, or over estimate how much they've cut out.

Dieting is not complicated. Up your meat or other high protein food intake. Reduce your carb intake. Remove as much processed food as you can. Introduce more vegetables.

For a vast majority of the population, simply doing that and getting off your ass for 2-3hours a day is going to make a dramatic change to your physique.

Once you get down to ~15% body fat (~18% for the ladies); things get a little more complicated. Strategies like IF, carb cycling, ketogenic diets will become necessary to get down lower.

TLDR: Less processed foods/carbs. More protein and vegetables. Get off your butt.

4/18/2012 12:15:04 PM

If anyone actually thought your post fell into the TLDR realm, they really don't need to have a college degree.

4/18/2012 3:43:43 PM

Finally got my training and diet back on track after a hectic week and a half... Hit a new low weight this morning: 168.8lbs. That's about 13lbs over the past month.

I have to admit, I haven't done the best job sticking to my planned diet and training program, but I've made sure to stay on track with my general principles of intermittent fasting, high protein, a calorie deficit, lots of vegetables, and only having high carb foods around strength training.

I'll have some pictures to update my progress this weekend, hopefully with a new low weight.

[Edited on April 19, 2012 at 8:36 AM. Reason : words]

4/19/2012 8:35:22 AM

http://s3-ak.buzzfed.com/static/enhanced/web04/2012/4/12/14/enhanced-buzz-8465-1334255604-115.jpg

4/19/2012 6:31:42 PM

anyone know where i can get a reasonable set of dumbells for p90x?

4/19/2012 7:08:47 PM

If you order them online, watch the shipping, since they love to charge by weight. Otherwise, the usual suspects...Dicks, Sports Authority, Omega, etc..




4/19 Check in

182



Side fat is always the last to go, isn't it? Every fucking year

4/19/2012 8:33:03 PM

Quote :

"anyone know where i can get a reasonable set of dumbells for p90x?"

I'd just scan Craigslist regularly for about a week. You'll save a significant amount of money that way.

How tall are you Slave Famous?

4/19/2012 8:58:16 PM

I dropped from 250 to 202 from November '11 to February '12.
The fridge broke at work so I had to bring food that didn't need to stay cold, and I'm a cheap person, so I have been eating PB&J sandwiches for dinner (3). I've added 4 lbs back in the last two weeks from this change.

We got a new fridge today, so I can get back to my 'diet'.

headed for 190 I hope.

4/19/2012 9:08:59 PM

Five nine. Big legs. Huge ass. Wanna see?

4/19/2012 9:31:52 PM

I'm good brah.

Done cutting, this is a fine substitute:

4/20/2012 12:43:53 PM

^^ Great golfer, huge ass.

4/20/2012 12:46:40 PM

that ab thing is awesome.

4/20/2012 2:08:44 PM

Been doing pretty well on my program. Still doing 5/3/1, all lifts are going up, although bench and overhead press have been the first to show signs of slowing down. I've started adding in more "bodybuilding" type exercises after the main lift for the day.

Fat loss has gone well, but I'm not done. Was ~218 in January, down to ~203. I'm thinking to get to my ideal body fat %, I'll need to be 185-190. I've eliminated cheating almost entirely in the last few weeks. Doing something like a -30%/0% split between rest/training days, and still IFing.

[Edited on April 26, 2012 at 10:40 AM. Reason : ]

4/26/2012 10:34:37 AM

Found something I vey much enjoy doing and really helps my arms. LED Poi Spinning! Cant wait to see if I get some good results from it! I am about 15 pounds from my goal weight, but Ive given up on that goal because of even more health issues so I have moved on to toning my arms and belly.

4/26/2012 10:46:40 AM

Anyone have experience with EC stacking?

4/26/2012 1:23:22 PM

^ it is awesome. Any specific questions?

4/26/2012 1:34:35 PM

^^I have none, but my best friend and workout partner is an expert on ECA stacks

4/26/2012 1:40:19 PM

I just picked up some bronkiad, and I've had some caffeine pills.

I've been experimenting with yohimbine hcl + caffeine on and off for the past 2 weeks or so. I can tell an effect. It is supposed to enhance fat lypolysis in "trouble spots" like the abs and low back in men.

I took a standard dose of the EC (25mg ephedrine sulfate + 200mg of caffeine) about an hour ago and I feel normal. Although, I seem to have a parasymphathetic dominate personality (very even keeled) and I tend to drink a lot of caffeine, so that may be why I don't respond highly to it.

I can tell it's killed my appetite though.

Looking forward to seeing how much it helps... I am about <2 weeks away from 6packabzors with out flexing.



[Edited on April 26, 2012 at 2:20 PM. Reason : ;]

4/26/2012 2:18:27 PM

It hit me hard at first but now I hardly notice it so if you have a high resistance to stimulants I can see it not being too noticeable. The standard dosing I have heard is 200mg C, 25mg E 3x a day. I can only handle 2x a day because I like to go to sleep early though.

4/26/2012 4:42:30 PM

took about a week and a half off.....207 this morning

back to work!

4/30/2012 11:39:51 AM

Had my first beach day on Sunday (87 and sunny on Sullivans Island). I'm pretty comfortable with where I'm at, but still would like to fine tune it some more. Good news is that the weather has been perfect for running and my endurance has skyrocketed recently. Going on a couple 3/4mile runs every week has really helped me out. Only setbacks were that I've had a couple weddings recently that allowed me to binge a little bit.

4/30/2012 11:48:27 AM

good job jbrick83

hanging out at 127 pounds which is excellent.

4/30/2012 12:06:25 PM

3/4 mile ain't shit. Might as well go powerwalking.



Totally embarrassed myself at the gym earlier. We had already done a full chest day, so I’m a bit winded already, and decide to sneak in some squats. Mistake #1. I load up 225 and pound out a set, no problem. Meanwhile, this attractive (if a bit jacked for my tastes) woman is dead lifting direct adjacent to me. No big deal, though if I had my druthers I’d prefer no distractions since squats are the one thing I have to really 100% focus on with my acl-less left knee. So I load up an extra 25 on each side (mistake #2), up to 275, which isn’t my max, but a weight at which I’m only able to get about half a dozen reps at when I’m fresh. I do 2 reps, straining and grunting the whole time, and I’m in the midst of my 3rd when I hear the girl behind me telling me to put more weight on my heels. Sound advice, and long a chink in my armor, but not exactly something I’m trying to hear when I’m pretty much maxed out on effort with the task at hand. So with my attention diverted, I try to compensate (mistake #3), but I overshift the weight and fall flat on my ass. Jack Diesel on my right gets a kick out of it, and the girl kinda smirks, but then apologizes for distracting me and helps me up, then gives me some spiel about not utilizing all the muscles with my defacto bowlegged stance. She’s 100 percent right, but the whole time I’m just thinking how emasculating this whole situation is, to not only be officially called out like that, but by a fucking girl.

I play one hell of a chauvinist on here, but in real life I value women’s input…just not when it makes me look like an asshole. She smiled and was nice about the whole thing, but I probably blew my chance at digging it out. Pity, too, since if she bangs like she lifts, I’m missing one hell of a show.

5/1/2012 2:29:52 PM

Are you lifting in Uptown or are you in South Charlotte?

I'm hanging out at 195 right now, a few pounds over my target weight. Trying to stay off my right knee so I'm cutting out running and ramping up on spin classes and weights.

5/1/2012 3:27:22 PM

Urban Active Ballantyne, good facility. They're opening a new place in Southpark sometime this year.

5/1/2012 3:37:02 PM

ah off Johnston. I'll look for it in SP, Dowd will do for now.

5/1/2012 3:45:30 PM

Quote :

"Anyone have experience with EC stacking? "

Ephedrine is a amine based drug, and yohimbine is a fairly potent MAOI. Taking the two together makes the effects of the ephedrine much more powerful and longer lasting in the body. Considering how expensive ephedrine is compared to yohimbine, this is a potential way to save money on dosing.

your body will adapt fairly quickly to taking ephedrine, and after about 4 weeks your receptors will down-regulate to stop responding to dosing. Once this happens, stop taking ephedrine altogether and load up on benadryl at 50mg/day for a week to upregulate your beta receptors and go back at it. you can continue running yohimbine at this time.

you'll probably notice an increase in anxiety and may have trouble sleeping, so it's helpful to have something available to take the edge off, like kava or benzos.

5/1/2012 8:52:00 PM

I've noticed a bump in energy, motivation, and appetite surpression but I crash pretty hard at the end of the day.

Which is to be expected, given that I am up around 5am and on my feet most of the day. While running a calorie deficit.

5/1/2012 8:59:42 PM

FYI

http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm302133.htm

5/2/2012 11:20:52 AM

^ Jeez....Better stock up on your preworkout supps soon

5/2/2012 1:43:46 PM

I still see a lot of laziness out there doing cardio.

It's May already. If you think jogging 3 miles is going to get you abs in 30 days you are nuts.

Why are we doing cardio? To lose fat, right? We're not out training for the Ironman or to be the skinniest, weakest dude on the beach are we?

To lose fat we need to focus on a few things. We HAVE to push our VO2 Max. We need an elevated heart rate. We need to be training anaerobically.

Look, no one cares that you can give a halfass effort for 30 minutes and then go home and drink juicy juice. You're wasting your time.

If you don't feel like you are going to puke from doing cardio, you aren't doing it correctly.


Here's an example of my May workout. I'm by no means in great shape and I have a lot of previous knee injuries and nagging problems. A workout like this is great for an average joe who can't take the grind of 9 miles of jogging or doesn't have the time. It can also be modified to break anyone down.

Walk 1/4 mile to warmup.

Jog 1 minute, walk remainder. Finish the 1/4 mile in 3 minutes or less. (If you can't do this you're in bad shape and you need to get serious)

Jog 45 seconds, walk remainder. Finish the 1/4 mile in 3 minutes or less. (If you can't do this you're in well below average shape and you need to get serious)

Sprint 30 seconds, walk remainder. Finish the 1/4 mile in 3 minutes or less. ( below average shape if you can't do this)

Sprint 20 seconds, walk remainder. Aim to finish 1/4 mile in 3 minutes or less. (pretty good shape if you can do this.)

Sprint 20 seconds, walk remainder. Aim to finish 1/4 mile in 3 minutes or less (very good shape if you make it.)

Sprint 30 seconds, walk remainder. Finish the 1/4 mile in 3 minutes or less (great shape if you're still on track, pretty good if you've only missed the 20's so far).

Jog 45 seconds, walk remainder. Finish the 1/4 mile in 3 minutes or less.

Jog 1 minute, walk remainder. Finish the 1/4 mile in 3 minutes or less.

Jog 1 minute, walk remainder. Finish the 1/4 mile in 3 minutes or less.


That's 2.5 miles. If you can do that, you're pretty much an animal already, feel free to add more 20 second and 30 second sprints in there.


After the 2.5 miles i walk .5 miles rehydrate and gather my testichips for ~2 minute rest and then do it all over again, aiming to hit the same targets.

After I complete it the second time. I like to try to do another 3 miles with as many more 1 minute jog/walk the remainder as I can do as a cooldown.

If you train like this, you will look good in 30-60 days. I'm not very fast or in good cardiovascular shape and this keeps me from being fat or skinny. It will give you the look you are shooting for. If you jog 3 miles because you're a sissy, you'll either look like a 3rd grade school girl or be skinnyfat. Neither are that appealing.

5/2/2012 3:58:37 PM

Quote :

" If you can do that, you're pretty much an animal already"

lolololol

5/2/2012 4:02:28 PM

I can't wait to take the after pictures from my second round of P90X. (Well, technically 1.75th round).

I am liking the way I look.

5/2/2012 4:05:26 PM